Pro tip: The pizzas labeled "Papa's Lighter Choices" all clock in at less than 300 calories per slice, but this order packs in tomatoes, onions, banana peppers, mushrooms and black olives for an added nutritional boost.

Total Calories: 180

Total Fat: 7 grams

PHOTO: Papa John's

3 of 30

Denny's: Loaded Veggie Omelet

When the hankering for breakfast food strikes, go for veggies and eggs. Order off the Fit-Fare menu, and you'll get a side of seasonal fresh fruit and an English muffin, too.

Total Calories: 480

Total Fat: 14 grams

PHOTO: Denny's

4 of 30

Burger King: Grilled Chicken Sandwich

Order this one without mayo. With a whopping 26 grams of protein, it'll fill you up. Add a side salad to pack in more veggies.

Total Calories: 360

Total Fat: 7 grams

PHOTO: Burger King

5 of 30

Starbucks: Sous Vide Egg Bites

The egg white and red pepper offers up a good amount of protein — 13 grams — and also provides a good source of calcium. Pair with a latte or misto (sans added sugar!) and a piece of fruit.

Total Calories: 170

Total Fat: 7 grams

PHOTO: Starbucks

6 of 30

Subway: Roast Beef and Provolone Sandwich

A 6-inch wheat without dressing will run you about 250 calories. Ask for it with extra veggies, says London.

Total Calories: 250

Total Fat: 5 grams

PHOTO: Subway

7 of 30

McDonald's: Classic Cheeseburger

Surprise! London recommends the burger because of its right-on-the-mark portion size. Add pickles, onions, mustard, ketchup or BBQ sauce to flavor it up.

Total Calories: 300

Total Fat: 12 grams

PHOTO: McDonald's

8 of 30

Panera Bread: Fuji Apple Salad with Chicken

Go for a half salad and add the white balsamic apple vinaigrette for a tasty small meal.

Total Calories: 285

Total Fat: 17 grams

PHOTO: Panera

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9 of 30

KFC: Extra Crispy Tenders

Fried chicken strip can't be confused with healthy, but it's one of the better options here, clocking in at respectable 260 calories for two. Round out your meal with a side of green beans and coleslaw.

Total Calories: 260

Total Fat: 14 grams

PHOTO: KFC

10 of 30

Wendy's: Apple Pecan Chicken Salad

London recommends going halfsies on this fruit and nut-packed salad and then adding a side of apple slices.

Total Calories: 340

Total Fat: 17 grams

PHOTO: Wendy's

11 of 30

Panda Express: Broccoli Beef

Simple is best: broccoli and beef tossed in a ginger soy sauce. Bulk it up with the side of mixed veggies and brown steamed rice, but eat about half an order.

Total Calories: 325

Total Fat: 6 grams

PHOTO: Panda Express

12 of 30

Sonic Drive-In: Jr. Burger

Definitely order from the kids' menu when you head here. The Jr. Burger is one of the best bets, especially when paired with a container of applesauce.

Total Calories: 320

Total Fat: 16 grams

PHOTO: Sonic Drive-In

13 of 30

Moe's Southwest Grill: Burrito Bowl

Build yours with fish, pinto beans, cheese (ask them to sprinkle it on light) and top with all the fresh veggies and salsa you want.

Order a crunch taco over soft to save on sodium. In fact, for 170 calories per taco, go ahead and order two.

Total Calories: 330

Total Fat: 19 grams

PHOTO: Taco Bell

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17 of 30

Pizza Hut: Veggie Lover's Slice

Rather than get your own personal pizza, split one with friends. Go for a slice of veggie lover's (bonus points for ordering with extra veggies) and pair it with a huge salad on the side.

Total Calories: 230

Total Fat: 9 grams

PHOTO: Pizza Hut

18 of 30

Hardee's: Low Carb Charbroiled BBQ Chicken Sandwich

The beauty of ordering your chicken sandwich (which includes lettuce, tomato and BBQ sauce) on a lettuce wrap instead of a bun (shown here) is that you'll trim a lot of sodium. Bread is one of the top sources of salt in the diet.

A burger and bun with run you about 500 calories, but you'll also get 25 grams of protein in the meal. Load on all the lettuce, green peppers, grilled mushrooms, onions and tomatoes that will fit — they're free!

Total Calories: 480

Total Fat: 26 grams

PHOTO: Five Guys

21 of 30

Dunkin' Donuts: Wake-Up Wrap

Order the ham, egg, and cheese version to limit sodium and saturated fat.

Total Calories: 180

Total Fat: 11 grams

PHOTO: Dunkin' Donuts

22 of 30

Einstein Bros. Bagels: Egg and Cheese Bagel

If you're going for a bagel sandwich, ditch the bacon and go strictly egg and cheese. It's a little higher in sodium than London recommends (she suggests sticking under 600 milligrams), so mind your salt intake for the rest of the day.

Total Calories: 440

Total Fat: 15 grams

PHOTO: Einstein Bros.

23 of 30

Dairy Queen: Small Cone

When dessert is going to happen, "always go for soft serve," says London. In this case, stick with a small — or better yet, a kids' cone — in chocolate or vanilla.

Total Calories: 230

Total Fat: 7 grams

PHOTO: Dairy Queen

24 of 30

Au Bon Pain: Vegetarian Deluxe Salad

With greens, peppers, kalamata olives, feta, chickpeas and tons of yummy veggies, this salad will help you reach that five-a-day quota.

Total Calories: 270

Total Fat: 13 grams

PHOTO: Au Bon Pain

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25 of 30

Boston Market: Rotisserie Chicken Bowl

Skip the gravy and go for a double portion of fresh steamed veggies and green beans over the mashed taters and corn, advises London.

Total Calories: 410

Total Fat: 15 grams

PHOTO: Boston Market

26 of 30

Jimmy John's: Slim 2 Roast Beef

Ask for extra lettuce, tomato cucumber and other veggies as added toppings. If you're watching your salt intake, order it as an "unwich" (translation: lettuce wrap) to lower the sodium content.

Total Calories: 480

Total Fat: 4 grams

PHOTO: Jimmy John's

27 of 30

Arby's: Roast Turkey Farmhouse Salad

Who would've thought that the purveyors of "we have the meats" would have a light and yummy salad option?

Total Calories: 230

Total Fat: 13 grams

PHOTO: Arby's

28 of 30

Culver's: Beef Pot Roast Sandwich

Braised chuck roast piled on a bun makes this a pretty sound choice. Skip the pickle to lower your salt intake for the meal.

Total Calories: 410

Total Fat: 13 grams

PHOTO: Culver's

29 of 30

Jason's Deli: Salmon Pacifica Salad

It's an exciting day when you can pack in omega 3's at lunch. Thanks, salmon!

Total Calories: 440

Total Fat: 24 grams

PHOTO: Jason's Deli

30 of 30

In-N-Out Burger: Protein Style Hamburger

Burger in a lettuce wrap is the way to go if you're carb-conscious. Order it with or without onions. (And skip the fries and soda.)

Pro tip: The pizzas labeled "Papa's Lighter Choices" all clock in at less than 300 calories per slice, but this order packs in tomatoes, onions, banana peppers, mushrooms and black olives for an added nutritional boost.

Total Calories: 180

Total Fat: 7 grams

PHOTO: Papa John's

Denny's: Loaded Veggie Omelet

When the hankering for breakfast food strikes, go for veggies and eggs. Order off the Fit-Fare menu, and you'll get a side of seasonal fresh fruit and an English muffin, too.

Total Calories: 480

Total Fat: 14 grams

PHOTO: Denny's

Burger King: Grilled Chicken Sandwich

Order this one without mayo. With a whopping 26 grams of protein, it'll fill you up. Add a side salad to pack in more veggies.

Total Calories: 360

Total Fat: 7 grams

PHOTO: Burger King

Starbucks: Sous Vide Egg Bites

The egg white and red pepper offers up a good amount of protein — 13 grams — and also provides a good source of calcium. Pair with a latte or misto (sans added sugar!) and a piece of fruit.

Total Calories: 170

Total Fat: 7 grams

PHOTO: Starbucks

Subway: Roast Beef and Provolone Sandwich

A 6-inch wheat without dressing will run you about 250 calories. Ask for it with extra veggies, says London.

Total Calories: 250

Total Fat: 5 grams

PHOTO: Subway

McDonald's: Classic Cheeseburger

Surprise! London recommends the burger because of its right-on-the-mark portion size. Add pickles, onions, mustard, ketchup or BBQ sauce to flavor it up.

Total Calories: 300

Total Fat: 12 grams

PHOTO: McDonald's

Panera Bread: Fuji Apple Salad with Chicken

Go for a half salad and add the white balsamic apple vinaigrette for a tasty small meal.

Total Calories: 285

Total Fat: 17 grams

PHOTO: Panera

KFC: Extra Crispy Tenders

Fried chicken strip can't be confused with healthy, but it's one of the better options here, clocking in at respectable 260 calories for two. Round out your meal with a side of green beans and coleslaw.

Total Calories: 260

Total Fat: 14 grams

PHOTO: KFC

Wendy's: Apple Pecan Chicken Salad

London recommends going halfsies on this fruit and nut-packed salad and then adding a side of apple slices.

Total Calories: 340

Total Fat: 17 grams

PHOTO: Wendy's

Panda Express: Broccoli Beef

Simple is best: broccoli and beef tossed in a ginger soy sauce. Bulk it up with the side of mixed veggies and brown steamed rice, but eat about half an order.

Total Calories: 325

Total Fat: 6 grams

PHOTO: Panda Express

Sonic Drive-In: Jr. Burger

Definitely order from the kids' menu when you head here. The Jr. Burger is one of the best bets, especially when paired with a container of applesauce.

Total Calories: 320

Total Fat: 16 grams

PHOTO: Sonic Drive-In

Moe's Southwest Grill: Burrito Bowl

Build yours with fish, pinto beans, cheese (ask them to sprinkle it on light) and top with all the fresh veggies and salsa you want.

Order a crunch taco over soft to save on sodium. In fact, for 170 calories per taco, go ahead and order two.

Total Calories: 330

Total Fat: 19 grams

PHOTO: Taco Bell

Pizza Hut: Veggie Lover's Slice

Rather than get your own personal pizza, split one with friends. Go for a slice of veggie lover's (bonus points for ordering with extra veggies) and pair it with a huge salad on the side.

Total Calories: 230

Total Fat: 9 grams

PHOTO: Pizza Hut

Hardee's: Low Carb Charbroiled BBQ Chicken Sandwich

The beauty of ordering your chicken sandwich (which includes lettuce, tomato and BBQ sauce) on a lettuce wrap instead of a bun (shown here) is that you'll trim a lot of sodium. Bread is one of the top sources of salt in the diet.

A burger and bun with run you about 500 calories, but you'll also get 25 grams of protein in the meal. Load on all the lettuce, green peppers, grilled mushrooms, onions and tomatoes that will fit — they're free!

Total Calories: 480

Total Fat: 26 grams

PHOTO: Five Guys

Dunkin' Donuts: Wake-Up Wrap

Order the ham, egg, and cheese version to limit sodium and saturated fat.

Total Calories: 180

Total Fat: 11 grams

PHOTO: Dunkin' Donuts

Einstein Bros. Bagels: Egg and Cheese Bagel

If you're going for a bagel sandwich, ditch the bacon and go strictly egg and cheese. It's a little higher in sodium than London recommends (she suggests sticking under 600 milligrams), so mind your salt intake for the rest of the day.

Total Calories: 440

Total Fat: 15 grams

PHOTO: Einstein Bros.

Dairy Queen: Small Cone

When dessert is going to happen, "always go for soft serve," says London. In this case, stick with a small — or better yet, a kids' cone — in chocolate or vanilla.

Total Calories: 230

Total Fat: 7 grams

PHOTO: Dairy Queen

Au Bon Pain: Vegetarian Deluxe Salad

With greens, peppers, kalamata olives, feta, chickpeas and tons of yummy veggies, this salad will help you reach that five-a-day quota.

Total Calories: 270

Total Fat: 13 grams

PHOTO: Au Bon Pain

Boston Market: Rotisserie Chicken Bowl

Skip the gravy and go for a double portion of fresh steamed veggies and green beans over the mashed taters and corn, advises London.

Total Calories: 410

Total Fat: 15 grams

PHOTO: Boston Market

Jimmy John's: Slim 2 Roast Beef

Ask for extra lettuce, tomato cucumber and other veggies as added toppings. If you're watching your salt intake, order it as an "unwich" (translation: lettuce wrap) to lower the sodium content.

Total Calories: 480

Total Fat: 4 grams

PHOTO: Jimmy John's

Arby's: Roast Turkey Farmhouse Salad

Who would've thought that the purveyors of "we have the meats" would have a light and yummy salad option?

Total Calories: 230

Total Fat: 13 grams

PHOTO: Arby's

Culver's: Beef Pot Roast Sandwich

Braised chuck roast piled on a bun makes this a pretty sound choice. Skip the pickle to lower your salt intake for the meal.

Total Calories: 410

Total Fat: 13 grams

PHOTO: Culver's

Jason's Deli: Salmon Pacifica Salad

It's an exciting day when you can pack in omega 3's at lunch. Thanks, salmon!

Total Calories: 440

Total Fat: 24 grams

PHOTO: Jason's Deli

In-N-Out Burger: Protein Style Hamburger

Burger in a lettuce wrap is the way to go if you're carb-conscious. Order it with or without onions. (And skip the fries and soda.)

Pro tip: The pizzas labeled "Papa's Lighter Choices" all clock in at less than 300 calories per slice, but this order packs in tomatoes, onions, banana peppers, mushrooms and black olives for an added nutritional boost.

Total Calories: 180

Total Fat: 7 grams

PHOTO: Papa John's

Denny's: Loaded Veggie Omelet

When the hankering for breakfast food strikes, go for veggies and eggs. Order off the Fit-Fare menu, and you'll get a side of seasonal fresh fruit and an English muffin, too.

Total Calories: 480

Total Fat: 14 grams

PHOTO: Denny's

Burger King: Grilled Chicken Sandwich

Order this one without mayo. With a whopping 26 grams of protein, it'll fill you up. Add a side salad to pack in more veggies.

Total Calories: 360

Total Fat: 7 grams

PHOTO: Burger King

Starbucks: Sous Vide Egg Bites

The egg white and red pepper offers up a good amount of protein — 13 grams — and also provides a good source of calcium. Pair with a latte or misto (sans added sugar!) and a piece of fruit.

Total Calories: 170

Total Fat: 7 grams

PHOTO: Starbucks

Subway: Roast Beef and Provolone Sandwich

A 6-inch wheat without dressing will run you about 250 calories. Ask for it with extra veggies, says London.

Total Calories: 250

Total Fat: 5 grams

PHOTO: Subway

McDonald's: Classic Cheeseburger

Surprise! London recommends the burger because of its right-on-the-mark portion size. Add pickles, onions, mustard, ketchup or BBQ sauce to flavor it up.

Total Calories: 300

Total Fat: 12 grams

PHOTO: McDonald's

Panera Bread: Fuji Apple Salad with Chicken

Go for a half salad and add the white balsamic apple vinaigrette for a tasty small meal.

Total Calories: 285

Total Fat: 17 grams

PHOTO: Panera

KFC: Extra Crispy Tenders

Fried chicken strip can't be confused with healthy, but it's one of the better options here, clocking in at respectable 260 calories for two. Round out your meal with a side of green beans and coleslaw.

Total Calories: 260

Total Fat: 14 grams

PHOTO: KFC

Wendy's: Apple Pecan Chicken Salad

London recommends going halfsies on this fruit and nut-packed salad and then adding a side of apple slices.

Total Calories: 340

Total Fat: 17 grams

PHOTO: Wendy's

Panda Express: Broccoli Beef

Simple is best: broccoli and beef tossed in a ginger soy sauce. Bulk it up with the side of mixed veggies and brown steamed rice, but eat about half an order.

Total Calories: 325

Total Fat: 6 grams

PHOTO: Panda Express

Sonic Drive-In: Jr. Burger

Definitely order from the kids' menu when you head here. The Jr. Burger is one of the best bets, especially when paired with a container of applesauce.

Total Calories: 320

Total Fat: 16 grams

PHOTO: Sonic Drive-In

Moe's Southwest Grill: Burrito Bowl

Build yours with fish, pinto beans, cheese (ask them to sprinkle it on light) and top with all the fresh veggies and salsa you want.

Order a crunch taco over soft to save on sodium. In fact, for 170 calories per taco, go ahead and order two.

Total Calories: 330

Total Fat: 19 grams

PHOTO: Taco Bell

Pizza Hut: Veggie Lover's Slice

Rather than get your own personal pizza, split one with friends. Go for a slice of veggie lover's (bonus points for ordering with extra veggies) and pair it with a huge salad on the side.

Total Calories: 230

Total Fat: 9 grams

PHOTO: Pizza Hut

Hardee's: Low Carb Charbroiled BBQ Chicken Sandwich

The beauty of ordering your chicken sandwich (which includes lettuce, tomato and BBQ sauce) on a lettuce wrap instead of a bun (shown here) is that you'll trim a lot of sodium. Bread is one of the top sources of salt in the diet.

A burger and bun with run you about 500 calories, but you'll also get 25 grams of protein in the meal. Load on all the lettuce, green peppers, grilled mushrooms, onions and tomatoes that will fit — they're free!

Total Calories: 480

Total Fat: 26 grams

PHOTO: Five Guys

Dunkin' Donuts: Wake-Up Wrap

Order the ham, egg, and cheese version to limit sodium and saturated fat.

Total Calories: 180

Total Fat: 11 grams

PHOTO: Dunkin' Donuts

Einstein Bros. Bagels: Egg and Cheese Bagel

If you're going for a bagel sandwich, ditch the bacon and go strictly egg and cheese. It's a little higher in sodium than London recommends (she suggests sticking under 600 milligrams), so mind your salt intake for the rest of the day.

Total Calories: 440

Total Fat: 15 grams

PHOTO: Einstein Bros.

Dairy Queen: Small Cone

When dessert is going to happen, "always go for soft serve," says London. In this case, stick with a small — or better yet, a kids' cone — in chocolate or vanilla.

Total Calories: 230

Total Fat: 7 grams

PHOTO: Dairy Queen

Au Bon Pain: Vegetarian Deluxe Salad

With greens, peppers, kalamata olives, feta, chickpeas and tons of yummy veggies, this salad will help you reach that five-a-day quota.

Total Calories: 270

Total Fat: 13 grams

PHOTO: Au Bon Pain

Boston Market: Rotisserie Chicken Bowl

Skip the gravy and go for a double portion of fresh steamed veggies and green beans over the mashed taters and corn, advises London.

Total Calories: 410

Total Fat: 15 grams

PHOTO: Boston Market

Jimmy John's: Slim 2 Roast Beef

Ask for extra lettuce, tomato cucumber and other veggies as added toppings. If you're watching your salt intake, order it as an "unwich" (translation: lettuce wrap) to lower the sodium content.

Total Calories: 480

Total Fat: 4 grams

PHOTO: Jimmy John's

Arby's: Roast Turkey Farmhouse Salad

Who would've thought that the purveyors of "we have the meats" would have a light and yummy salad option?

Total Calories: 230

Total Fat: 13 grams

PHOTO: Arby's

Culver's: Beef Pot Roast Sandwich

Braised chuck roast piled on a bun makes this a pretty sound choice. Skip the pickle to lower your salt intake for the meal.

Total Calories: 410

Total Fat: 13 grams

PHOTO: Culver's

Jason's Deli: Salmon Pacifica Salad

It's an exciting day when you can pack in omega 3's at lunch. Thanks, salmon!

Total Calories: 440

Total Fat: 24 grams

PHOTO: Jason's Deli

In-N-Out Burger: Protein Style Hamburger

Burger in a lettuce wrap is the way to go if you're carb-conscious. Order it with or without onions. (And skip the fries and soda.)

Need a quick bite to eat? Pop into one of these fast food chains that have upped their game in recent years, making good-for-you choices easy. From steak to sandwiches, GoodHousekeeping.com asked their resident nutritionist, Jaclyn London, MS, RD, CDN, to give guidance on how to order.